SMASH the Omega-3 Gap: Why Dietitians (and You) Should Embrace Fatty Fish

Most Americans aren’t getting enough omega-3s fatty acids. And that’s a problem—because these essential fats are critical for good health. They support heart and eye health, brain development, mood regulation, and more. Fatty fish are also part of the MIND Diet (Mediterranean Dash Intervention for Neurodegenerative Delay), which is near and dear to my heart.

The long-chain omega-3s EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)—found almost exclusively in seafood—are the forms our bodies need most. Yet average intakes hover around just 90–100mg per day, well below the 250–500mg recommended by global health authorities and other groups, including the Global Organization for EPA and DHA Omega-3s (GOED).

So what’s a practical, delicious way to close that omega-3 gap?

Enter SMASH Fish

SMASH is a handy acronym for five oily, cold-water fish that are naturally rich in EPA and DHA:

Salmon, Mackerel, Anchovies, Sardines, and Herring.

Unlike lean white fish (like cod), SMASH fish pack a hefty omega-3 punch. According to USDA FoodData Central, a 100-gram (3.5 oz) portion of SMASH fish delivers anywhere from 1,000 to 2,300mg of omega-3s, depending on species, processing, and origin. So even one or two servings a week can make a meaningful difference.

These fish also offer:

• Protein to support muscle, bones, and satiety

• Vitamin D and B12

• Calcium (in some cases when bones are included with canned sardines or salmon)

The Problem? Most People Aren’t Eating Them

People often balk at the thought of sardines or anchovies. For some people, it’s the texture, the perception that they’ll taste “fishy,” or the uncertainty about how to use them. As a dietitian (and home cook), I believe the key to making SMASH fish more appealing is to pair them with familiar flavors and include them in simple recipes.

SMASH Recipes

Check out my recent article in Today’s Dietitian magazine to grab 5 easy SMASH recipes.

• Panko-Crusted Baked Salmon

• Avocado Toast with Smashed Sardine Salad

• Lemony Anchovy Pasta with Spinach and Tomatoes

• Lettuce Wraps with Crunchy Slaw and Mackerel

• Herring Salad with Potatoes, Apples, and Dill

Each dish is flavorful, nutrient-rich, and geared toward helping you (or your clients) build a seafood habit—without a “fishy” taste.

How to Spot SMASH Fish at the Supermarket

A quick grocery guide to help you shop smart and eat more omega-3s.

Salmon

Fresh salmon is usually sold at the seafood counter or freezer section (look for fillets or burgers). Canned salmon comes with or without bones and skin—both are edible and nutritious. Smoked salmon (like Nova lox) is also widely available.

Mackerel

Canned mackerel is often found near canned tuna, packed in olive oil or water. Look for boneless, skinless versions for milder flavor. Smoked mackerel fillets (vacuum-sealed) are typically found near smoked salmon in the refrigerated section.

Anchovies

Sold in small tins or jars, anchovies are packed in oil and ready to use. They’re often shelved near canned fish or Italian imports. Use them mashed into dressings, pasta sauces, or as a savory finishing touch on salads or flatbreads.

Sardines

Available in tins with skin and bones (extra calcium!) or skinless/boneless versions. Commonly packed in olive oil, water, or flavorful sauces like lemon, tomato or mustard. Shelf-stable and versatile—great on toast, salads, or blended into spreads.

Herring

Usually sold in jars in the refrigerated deli section, pickled in wine, dill, or other brines. Herring has a firm texture and tangy flavor—great in potato salads, grain bowls, or served with rye crackers and mustard.

Bottom line: You don’t have to love all SMASH fish to benefit from them. Just one or two servings a week can help close the omega-3 gap—and with the right recipes, even anchovy skeptics might change their minds.